* Shake #1: PB Oat Shake
-- 150g oats (Cal=557) (P=18.8) (C=101.2) (F=11.2)
-- 300ml whole milk (Cal=192) (P=9.7) (C=14.9) (F=10.1)
-- 3 bananas (Cal=270) (P=3.3g)
-- 40g peanut butter (Cal=225) (P=9) (C=8.9) (F=20.4)
Total Calories = 1244kcal P=40.8g

* Meal #1: Chicken and Rice
-- 250g raw chicken breast with skin (Cal=552) (P=41.3) (C=0.6) (F=41.5)
-- 2 tbsp olive oil (Cal=239) (P=0) (C=0) (F=27)
-- 250g white rice (Cal=325) (P=6) (C=71.5) (F=0.5)
-- Seasonings, etc. (Cal=100)
Total Calories = 1216 kcal p=47.3g

* Shake #2: Banana Shake
-- 3 bananas (Cal=270) (P=3.3) 
-- 300ml whole milk (Cal=189) (P=9.7) (C=14.9) (F=10.1)
-- 50g oats (Cal=188) (P=6.2) (C=33.8) (F=3.8)
-- 5 dates (Cal=282) (P=2.5g)
Total Calories = 929 kcal p=21.7g

* Meal #2: Potato with Egg & Cheese
-- 500g potato (Cal=385) (P=10.2) (C=87.4) (F=0.5)
-- 4 whole eggs (Cal=286) (P=25.1) (C=1.4) (F=19)
-- 50g cheddar cheese (Cal=204) (P=11.6) (C=1.2) (F=17)
-- 1 tbsp olive oil (Cal=119) (P=0) (C=0) (F=13.5)
Total Calories = 994 kcal P=46.9

* Snack #1: Peanuts
-- 150g peanuts (Cal=850) (P=38.7) (C=24.2) (F=73.9)
Total Calories = 850 p=38.7g

* Meal #3: Beef Cheese Pasta
-- 250g dry wheat pasta (Cal=400) (P=30.9) (C=180.8) (F=6.6)
-- 50g cheddar cheese (Cal=210) (P=14.8) (C=6.2) (F=14)
-- 250g lean beef (Cal=380) (P=51) (C=0) (F=18)
-- Seasonings, etc. (Cal=200)
Total Calories = 1190 P=96.7g

* Meal #4: Beef Burritos
-- 180g lean beef
-- Cow cheese
-- Onions
-- Mozarella
Total calories = 513kcal P=46





